We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Build your lower pecs with decline bench presses.
Your lower pecs, more properly called the sternal head of pectoralis major, is responsible for drawing your arms in and down toward the midline of your body. Compared to the other part of your chest, the clavicular or upper pecs, the sternal head is the larger and also the stronger. Lower pec exercises generally involve a decline body position or pushing a weight down the front of your body. There are several exercises that a man can use to develop his lower pecs.
Weights, Sets, Reps
To get the most from your lower pec exercises, you should select your weight, sets and reps according to your fitness goals. To develop strength, use a heavy weight and perform one to five repetitions. To build muscle, a process called hypertrophy, use a moderate weight and perform six to 12 repetitions. To develop endurance, the ability of your muscles to keep on working for extended periods of time, use light weights and perform 12 to 20 or more repetitions. The last rep of each set should be challenging be still completed in good form. Two to five sets is usually sufficient for most exercisers.
Decline Presses For Lower Pecs
Decline barbell bench press is a common bodybuilding lower pec exercise. For safety, always perform this exercise with a spotter. Lie on a decline bench so that your head is lower than your hips. You may need to anchor your feet so that you do not slide down the bench. Hold the bar over your chest with a slightly wider-than shoulder-width grip. Bend your arms and lower the bar to lightly touch your chest, inhaling as you do so. Pause briefly and then push the bar back up to arms' length. Breathe out as you push up. This exercise can also be performed using dumbbells or a Smith machine and some gyms have specially designed decline chest press machines.
Pullovers for Picture-Perfect Pecs
In the old days of bodybuilding, the pullover was performed because users believed it would expand the rib cage. While such claims were never fully substantiated, the pullover is still an effective lower pec exercise. Lie on your back on an exercise bench with a dumbbell held over your chest. With a slight bend in your arms, lower your weight over your head until your arms brush your ears. Pull the weight back up and over your chest and repeat. You can lie lengthways or across your exercise bench as preferred.
Fly Your Way to Better Pecs
Decline flyes are an isolation or single-joint exercise that work your lower, inner chest. Lie on a decline bench with a dumbbell in each hand. Hold the weights over your chest with your palms facing inward and a slight bend in your elbows. Open your arms and lower the weights out to the side until your hands are roughly level with your shoulders. Squeeze the weights back up and in and then repeat. This exercise can also be performed using cables instead up dumbbells.
If you prefer to work your lower pecs using simple bodyweight exercises, you can do pushups or, for a more demanding workout, parallel bar dips. Both of these movements place a significant emphasis on your lower pecs, although dips are more challenging than pushups. To perform pushups, place your hands on the floor, shoulder-width apart and walk your feet back so your legs and hips are straight. Bend your arms and lower your chest to the floor and then push back up. For dips, place your hands on the parallel bars, extend your arms and support your weight on your hands only. Keep your chest up, bend your arms and lower your shoulders toward your hands. Push back up and repeat.